For strength, do 4 front squats immediately into 8 back squats. Find the heaviest weight you can do for this combination.
The metcon is a triplet of box jumps, burpees, and wall balls. Do 21 of each, then 15 of each, then 9 of each. Scale the height or weight if needed.

Take 15 minutes or so to find a 5 rep shoulder press from the racks. Brace that midline and press straight up. You might want to pause at the top and take advantage of the bottom stretch shortening cycle.
The metcon is an AMRAP. You have 90 seconds to do as many rounds and reps of 5 clean and jerks + 10 pull-ups as possible. Then rest for 90 seconds. Repeat for a total of 5 rounds. When you start a new round, you should start where you left off the last round. Your score is total rounds and reps for the entire workout.

For this 20 minute AMRAP, one of the movements you’ll be doing is KB step ups. You may hold the KB anyway you’d like and step up onto a standard sized box. You must do 6 on your left leg and 6 on your right, but you may choose to alternate or do 6/6. Power snatches should be fairly heavy, but avoid pressing out too much. We would rather you have a clean lock out than ugly press out. Lastly, substitute 6 rope pulls for the 2 prescribed rope climbs. Most of you should be doing the 24 double unders per round since it’s an AMRAP.

At CrossFit Thermal we try to keep the body and the mind guessing. That’s why we program our workouts using a constantly varied array of movements, time domains and skill progressions. At CrossFit’s inception, it was said that the main goal of Crossfit was to prepare its participants for the “unknown and the unknowable”. This means, to make sure that we’re ready for whatever life throws our way; carrying children, crawling under a car to fix a leak, joining in for a beach volleyball game, or even fending off a bear!

If you do the same workouts and movements every day, your body adapts and progress stalls. By the same token if you are able to mentally prepare or even psych yourself out of a workout or task, your results can also be skewed. Enter “BLACK OUT WEEK”

Twice a year CrossFit Thermal goes dark…we keep the lights on but we turn off our WOD blog and members simply show up to workout with no warning of what’s to come. The WOD will be announced when you arrive for the workout that day. This is a great opportunity to see how prepared you are for a challenging workout that you could not anticipate. As coaches we have a lot of fun with challenging surprises to throw at our members. We can encourage everyone to come out often during BLACK OUT WEEK. It’s going to be fun, see you there!

CrossFit Thermal – CrossFit

“Find a 1 rep max jerk from the racks. If you’re newer to split jerking, you might want to stay lighter to work on your form.
For the metcon, you should choose a weight that you can do all 6 power cleans unbroken. If you’re looking to save something for 16.5 tomorrow, move at an 80% pace and treat this metcon as a way to stay loose. “

Find a 1 rep max jerk from the racks. If you’re newer to split jerking, you might want to stay lighter to work on your form.
For the metcon, you should choose a weight that you can do all 6 power cleans unbroken. If you’re looking to save something for 16.5 tomorrow, move at an 80% pace and treat this metcon as a way to stay loose.